top
Free Workouts on Beachbody On Demand
About   -  Contact  -  Blog  -  Index  -  Search  -  Home
Work Out at Home
Try Superfood Nutrition Risk Free
Work From Home Opportunity
Free Coaching
Free Streaming Workouts
Get the Best Deal
My Best Bets
Lose Weight
Get Fitter
Train Smarter
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Pinterest Team Beachbody Coach Rich Dafter's Blog

Top 7 Protein Sources

From eDiets - working with Howtobefit.com to improve your health and fitness

Proteins, which are made up of amino acids, are the building blocks for your body. Protein helps children grow and helps build and maintain muscle mass in adults.

It's a known fact that if you want to build muscle (even toning, for you ladies), a substantial level of protein intake is of utmost importance. Fitness expert Raphael Calzadilla gives the following general recommendations:

For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).

For the recreational exerciser: 0.5 - 0.75 grams.

For the athletes: 0.6 - 0.9 grams.

For serious muscle building: 1 – 1.25 grams.

There are many good sources for protein. But here are Raphael’s top 7 sources (in no particular order) that will optimize your muscle gains.

1. Egg whites -- They may not be as tasty as the whole egg, but they are an efficient protein source.

“Egg Whites are an excellent source of protein, because the protein is instantly absorbed by your body,” says Raphael. “They also have no fat and no cholesterol.”

2. Whole egg -- For years, fear of the cholesterol in egg yolk has made people shy away from this wonderful source of protein. But in moderation, you have nothing to worry about.

“Even though the yolk is high in cholesterol, it is also higher in protein than the egg whites. One of the best sources of protein is the yolk in the egg. A Harvard study, published in The Journal of the American Medical Association (April 1999) showed eating an egg a day did not raise the risk of heart disease.

3. Steak -- Beef... its whats for dinner... and its whats for muscles if you want more of them. And not just protein, but creatine and iron and iron as well.

4. Chicken -- Prefer something a little leaner? Chicken is a mainstay in bodybuilders diets. Lean cuts of chicken breast have 28 grams of protein, no carbs and only 2 grams of fat.

5. Tuna -- Have you ever seen those dedicated gym rats eating tuna right out of the can? It may seem a little crude, but tuna is a hit for muscle gain, and the convenience outweighs the "lack of decorum." Higher consumption of fish is associated with a reduced risk of some types of stroke among middle-aged women, according to an article in the January 17 issue of The Journal of the American Medical Association (JAMA).

6. Cottage cheese -- Guys, dont let your egos get in the way. This may be a staple of womens diets, but theres nothing wimpy about eating this high protein food.

“Protein in cottage cheese is of extremely high quality and contains all of the essential amino acids (building blocks of protein) in the amounts proportional to the body’s needs,” says Raphael.

7. Salmon -- If you get sick of tuna but still want to get your protein from the sea, salmon is a great alternative. Postpone your appointment with St. Peter by consuming omega-3-rich fish such as Salmon.

back to top

Beachbody On Demand and Shakeology Bundle - Save $100.00
Beachbody On Demand and Shakeology Bundle
Free Sample Workout
Beachbody On Demand Performance Bundle - Save $80.00
Beachbody On Demand Performance Bundle
Free Sample Workout
10 Rounds and Shakeology Bundle - Save $120.00
10 Rounds and Shakeology Bundle
Free Sample Workout
10 Rounds Performance
Bundle - Save $105.00

10 Rounds Performance Bundle
Free Sample Workout
Barre Blend
Free Sample Workout

Barre Blend Free Sample Workout
4 Weeks of The PREP
Free Sample Workout

4 Weeks of The Prep Free Sample Workout
6 Weeks of The WORK
Free Sample Workout

6 Weeks of The WORK Free Sample Workout
Morning Meltdown 100
Free Sample Workout

Morning Meltdown Free Sample Workout
LIIFT4
Free Sample Workout

LIIFT4 Free Sample Workout
Transform :20
Free Sample Workout

Transform :20 Free Sample Workout
Shift Shop
Free Sample Workout

Shift Shop Free Sample Workout
Mes de Mas
Free Sample Workout

Mes de Mas Free Sample Workout
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals. Click here to learn more about Team Beachbody Coach Rich Dafter.

Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2020 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home